White, brown or red Which rice is the best?

Down the centuries, rice has become a global staple food, with over 60 to 70 per cent world population consuming it. Based on archeological and linguistic evidence, rice (Oryza Sativa) was first cultivated in China around 8,000 to 13,000 years ago. Today it is available in so many varieties of colours, sizes and shapes.

Dr S Vijay Mohan, a senior consultant physician from Care Hospitals, who has written medical articles on the subject, says, “Nowadays, we also have genetically engineered ‘golden rice,’ which contains beta-carotene, (a pro vitamin that helps to make Vitamin–A), which is necessary for good vision and immune system. We also have a few varieties of converted rice (parboiled rice), enriched rice (vitamins added), beaten rice and puffed rice.” The doctor also explains the differences between brown and white rice.

Brown Rice benefits

Rice, as a whole grain, is light brown in colour and has a minimum of three layers. The outer layer is fibre rich bran, middle layer is nutrients-filled germ layer and the innermost layer is white-coloured endosperm, rich in starch (carbohydrates). Brown rice generally has more nutrients with greater health benefits. It is less chewy because of its high fibre content. Fibre, as such, does not get absorbed by our system but is an excellent food for our ‘gut microbiota,’ the friendly bacteria co-living in our body.

The gut microbiota eat the fibre that we cannot digest, and help fight intestinal infections and produce many useful hormones and vitamins. Brown rice is also rich in proteins and antioxidants (magnesium, selenium, phenols and flavonoids), which help control our sugar, blood pressure, cholesterol and help in heart function. Brown rice has marginally more vitamins, minerals and other nutrients than white rice.

White rice pros and cons

White rice is a milled, refined or pearled variety. The outer two layers of husk and germ are removed and the bare inner starchy portion is left. Milling the brown rice imparts the grain its shiny white color, texture, appearance and flavour. White rice has less fibre and takes less time to cook. It is chewier and easily digestible than brown rice. White rice has a long storage life and is spoilage resistant. 

The increase in glucose levels in the blood is more rapid with white rice compared to brown rice (glycemic index of white rice 89 and brown rice is 50). Eating a larger quantity of white rice may lead to the development of diabetes.

Eat in moderation

“People with diabetes should generally eat less carbs and are advised to eat less rice. People with digestive problems should eat less brown rice. Therefore, it is better to eat both brown rice and white rice alternately in moderate quantities to get benefits from both. Rice eaters should also consume lots of vegetables, legumes, green leafy vegetables and whole grains to reduce the conversion of carbohydrates into fats in the liver,” adds Dr Vijay Mohan.

Diabetics & overweight  should avoid white rice

Speaking about why one should avoid white rice, nutritionist and lifestyle educator Karishma Chawla avers, “Any type of white rice only differs in terms of aroma, shape, size etc, but still carries similar calories. White rice is devoid of fibre and comes under the bracket of high glycemic index (GI) food that can easily raise the blood sugar levels and give an insulin spike resulting in weight gain, higher blood sugar levels and hence imbalanced hormone health. Individuals who have imbalanced gut bacteria should minimise such fibre lacking foods. So the best option, especially for overweight people and diabetics, is to eat whole grain rice such as brown or red rice that has its fibre intact to help with optimal gut health and stabilise blood sugar levels and prevent insulin spike. It’s even better if the rice is organic.”

Time of consumption and quantity matter

An adult can eat five tablespoons of cooked brown or red rice daily. It is recommended not to eat more than one serving of rice per meal (half a cup of uncooked rice, which becomes one full cup after cooking). Always remember to add a portion of fibre like veggies or protein for best results. “At night, white rice is a No. Individuals, who are on a muscle gain diet, ideally can have white rice with veggies twice a week for lunch, but for individuals on a fat loss plan or with imbalanced blood sugar levels, controlled portions of brown or red rice is the answer,” says Karishma.

Healthy recipes

Lemon rice, brown or red rice pulao, tomato brown or red rice, rice cutlet with veggies and khichdi. Fermented food or yogurt, are a good combination with rice. “In case you have no option and need to eat white rice sometimes, then you can make khichdi by adding some dal and veggies to it in the ratio 1:1 to prevent the insulin spike and to minimise the intake of rice,” adds Karishma.